The Oh Sh*t Kit Podcast

We are thrilled to welcome Charles Edward Payne to today's episode where we dive into the topic of race to explore how we move forward in supporting the Black Lives Matter movement and creating real, long-term, lasting change.⁠ Charles is a Certificate Educator and Advocate, and has a Masters of Education in Counseling. He is also a certified teacher, a TEDx speaker, a fellow mental health warrior as well as being a very talented poetry performer. You can find his incredible first publication here and his TedX talk at the bottom of this article! As two white people running a podcast, we were very conscious that it is our own personal responsibility to educate ourselves on the topic of race, and although that's very much our mission, when Charles reached out to us to suggest we record this episode together we jumped at the chance and are so grateful for the opportunity to speak with him. In the episode we will discuss topics such as… The importance of dialogue happening within the white community.   The importance of longevity, joy and support systems. Why the changes we see need to be rooted in the mind, body AND soul. How data can be triggering for the BIPOC community and why it's so important to look past the numbers. Navigating interracial relationships. We have a huge list of resources curated by Charles for you to dive into over on our website so please head to www.theohshitkitpodcast.com to check it out! Let's get to work!    

We are so excited to bring you a new episode of The Oh Sh*t Kit Podcast that's all about how to give your body relief when you're struggling with physiological symptoms of mental health struggles, whether you have a diagnosis or you're just stressed out. This is a yummy and indulgent episode all about the things we do to treat ourselves well when our mental health isn't.  Tools The whole episode is a list of tools! Head to our blog post on our website to check them out at https://bit.ly/TOSK35BodyRelief  What has been helpful to you? What did we miss? Let us know! theohshitkit@gmail.com  LINK TO BLOG POST: https://bit.ly/TOSK35BodyRelief

LINK TO BLOG POST: https://bit.ly/TOSK34CopingWithANewPuppy   We are so excited to bring you a new episode of The Oh Sh*t Kit Podcast that's all about the new additions we took home during lockdown. Who else got a new puppy? Seemed like such a great idea at the time, didn't it. The statistics on how many people got new dogs who found a great home during lock down have been amazing!! But when it comes down to it, regardless of how well behaved they are, there's always an adjustment period where getting a puppy can be really stressful. So in an attempt to keep as many pups as possible from being returned to the shelters, we wanted to share our tried and tested strategies that we have found helpful when bringing a new puppy into our home. Some highlights: How Leora's anxiety differed between getting Jordie (her first pup) compared to Davey (her second) since her anxiety has been properly managed.  How should you prepare mentally and in your environment? How and when you should ask for help.  Tools Taking time off or flexing hours so you can sleep in a little later because your sleep will be messed up for a little while. If you have a partner, make a plan to switch every day so you're able to get a good night's sleep consistently. Beware that there's so much bad information out there.  Know that we as humans have to be trained properly before we can fully train the dog to make sure we're doing it the RIGHT way.  Read “The Other End of the Leash” by Patricia McConnell. Consult with a trainer if you'd like to have 1-1 sessions.  Go to puppy classes which can give you community and reassurance as well as seeing other owners and how they handle their pups.  Make sure to get a crate as they aren't able to be safely left alone. Have lots of things for them to chew on! What has been helpful to you? What did we miss? Let us know.  

In this episode of The Oh Sh*t Kit, Leora and Maddie catch up on how they've been coping with COVID-19 isolation. We've got a variety of topics for you, it's really more of a stream of consciousness, so if you like that sort of thing buckle up for a good time. We're talking about what we're cooking, relationship tips for the partner with a really good sense of humor, self-care schedules and how much is too much when it comes to managing your Google calendar, and pet updates!

This week we are taking a much needed break in the midst of the global Coronavirus (COVID-19) pandemic to look after our own mental health too. You may recognise our bonus song in this episode (written and performed by Maddie) which we use in our intro/ outro. Bounce (Yo Yo) - Maddie

Our other episodes that may help: #4 - Our episode on finding the right therapist.  #19 - What To Do When Your Mental Health Makes You Feel Like A Burden #14 - Getting the News While Protecting Your Mental Health   In the midst of a pandemic, mental health issues are bound to intensify, and new ones likely to emerge. COVID-19 has been on all of our minds, with the anxiety of the unknown ever increasing. Since access to mental healthcare is limited or nonexistent for many of us, we decided to share some of the most beneficial coping skills we've used in our practices. During these times of unprecedented uncertainty, it's important for each of us to have an arsenal of tools to rely on to get us through something that most of us have never encountered. You can pick the strategies that work for you, or adapt them to fit your current situation. Full details on our blog post This podcast is not a replacement for the professional advice and support you would receive from a licensed professional who is treating you directly.  Tools: LIMIT YOUR NEWS AND SOCIAL MEDIA CONSUMPTION Examples of reliable information: The World Health Organization The Centers for Disease Control and Prevention The U.S. Food and Drug Administration Your local public health agency website   GET MOVING CONSIDER MINDFULNESS SOCIALIZE and PLAN REMOTE GATHERINGS ENGAGE WITH OLD HOBBIES VARIETY IS IMPORTANT GO TO THERAPY REMOTELY  

Blog post: bit.ly/TOSK30CopingCOVID19 In the midst of a pandemic, mental health issues are bound to intensify, and new ones likely to emerge. COVID-19 has been on all of our minds, with the anxiety of the unknown ever increasing. Since access to mental healthcare is limited or nonexistent for many of us, we decided to share some of the most beneficial coping skills we've used in our practices. As always, this piece is meant as a supplement, not a replacement, for the professional advice and support you would receive from a licensed professional who is treating you directly.  Tip of the week: LIMIT YOUR NEWS AND SOCIAL MEDIA CONSUMPTION It's of great importance to be informed right now, but also critical to protect yourself from being absorbed into the 24-hour news cycle. There is a lot of misinformation out there, so be sure to find a reliable source of information.  Examples of reliable information: The World Health Organization The Centers for Disease Control and Prevention The U.S. Food and Drug Administration Your local public health agency website Extra Tools Get moving Consider Mindfulness Socialize Plan Remote Gatherings Engage With Old Hobbies Go To Therapy Remotely

TW: medication, COVID-19, medication anxiety, illness-related anxiety   Check out the blog post here: https://bit.ly/TOSK30PsychiatryandMedication   Podcasts aren't a substitute for professional advice or support. Please reach out to your mental health or healthcare provider if you are in need of care. In today's episode we are talking about mental health medications, ending medication stigma, and how to get the right medication treatment for your mental health! We aren't here to tell you that you need mental health meds in order to care for your mental health, but we are here to tell you that medication stigma is total bullsh*t! Tools:1. Use psychiatry as a resource to find the right meds for you. Be open to all the things that can help you feel better: therapy, meds, coping skills, lifestyle changes, social interactions, etc. Know that it can take time to find the right medication. If you use medication to manage your mental health, know you are not alone! Check out the #myfavoritemeds movement, for example!

TW: Self Harm, OCD, anxiety.  In today's episode we are talking about the Oh Sh*t Kit...and we mean the physical Oh Sh*t Kit. That box you go to when you are having a tough time. It's no secret that we are all going through a hard time right now. The world is hurting, and our mental health warriors are struggling more than they ever have. So we thought it would be a really good time to talk about the creation of the physical tool that could provide you some comfort and light on dark days. This week's episode is one giant tool box, full of ideas, inspiration and options for you to use in your own toolkit so we won't list them here, but head on over to the blog post to take a peek! Check out the blog post and resources here: http://bit.ly/TOSK29YourOwnOhSkitKit

TW: Trauma of all kinds, including all types of interpersonal abuse, violence, childhood trauma, and the effects of trauma and PTSD, animal testing.   Check out the blog post and resources here: http://bit.ly/TOSK28ExploringPTSDandTrauma   Welcome to The Oh Sh*t Kit Podcast! Today we are talking all about trauma, starting by talking about just how common traumatic experiences are. We are also defining post-traumatic stress disorder, talking about the ACEs study about how childhood trauma affects outcomes as an adult, and breaking down the study of epigenetics (how your genes mutate as a response to trauma and may actually pass your traumatic experiences to your offspring). We are also learning about complex trauma, secondary/vicarious trauma, toxic stress, and how to cope with trauma. Traumatic experiences are horrible, but there is hope and help if you have experienced trauma!   Tools: Be aware of secondary/vicarious trauma, and seek help if you may have experienced it by witnessing a traumatic event. Seek help from a therapist who specializes in trauma and/or medication therapy if you have experienced trauma at any point in your life. Remember, trauma can have very negative impacts on your life, but it can also be treated, and this can minimize these impacts! Know that trauma is a common experience and you may not be aware of other peoples' triggers. Be respectful and kind and stand up to stigma!

Today's topic is a big one for us. It's one we've wanted to do since we started the podcast but one we have been nervous about doing as well. Suicide is one of those topics that's really hard to talk about for a lot of people. Yet we are seeing it more and more.  Over the last few years we've been hit with a wave of suicides from celebrities. People such as Robin Williams in 2014, Chester Bennington from Linkin Park in 2017, Anthony Bordain in 2018 and most recently, TV presenter Caroline Flack from the UK in February this year. Each one has taken us by surprise, each one with new lessons and new calls to talk openly about our emotions in order to prevent suicide.  So what do you need to know? What can we do if we're feeling this way, or if we know someone else who might be feeling this way? That's what we're talking about today. Read the blog post and citations here: http://bit.ly/TOSK27Suicide TOOLS Listen to Erica Davis-Crump's TedTalk called “It's Ok Not To Be Ok” https://youtu.be/x136YxQTUXo  It's Not Ok To Feel Blue and Other Lies - Scarlett Curtis For the US two big ones are... National Suicide Prevention Hotline: 1-800-273-8255/https://suicidepreventionlifeline.org/ Crisis Text Line - Text HOME to 741741/https://www.crisistextline.org/ Call 116 123 https://www.samaritans.org/how-we-can-help/contact-samaritan/ For the UK, the major one is The Samaritans The suicide hotlines on our resource page Watch the Ted Talk “How to start a conversation about suicide” by Jeremy Forbeshttps://www.ted.com/talks/jeremy_forbes_how_to_start_a_conversation_about_suicide?language=en#t-555800 Watch Erica Davis-Crump in her TedTalk “It's Ok Not To Be Ok” https://youtu.be/x136YxQTUXo  Self Love Liv on Instagram...check her out.  

Blog post and citations: http://bit.ly/TOSK26Psychosis Welcome to The Oh Sh*t Kit Podcast! Today we are going to be talking about psychosis. When we think about mental health stigma, psychosis comes to mind right away as it is one of the most stigmatized symptoms that people can experience. We are going to discuss what psychosis is (it's not a diagnosis), what defines it, what to look for in order to identify it, and how to help yourself or a loved one who may be experiencing it. There is hope for people who are experiencing or have experienced psychosis! Tools:  Prodrome and Early Psychosis Program Network: “PEPPNET's mission is to support the national network of programs providing services to those at risk for or experiencing early psychosis by promoting communication, collaboration, and best practices so that individuals and families experiencing early psychosis have timely access to specialized, appropriate, and affordable care.” Find out more here. National Early Psychosis Directory: You can use the spreadsheet to find contact information for early psychosis programs all over the USA. Access it here. National Institute of Mental Health Recovery After an Initial Schizophrenia Episode Webpage: Offers information and resources to help families and loved ones as well as the person experiencing schizophrenia understand the symptoms and access resources. Access the webpage here. Create a plan with your therapist and doctor or psychiatrist if you are worried that you may be at risk for slipping into psychosis. Reach out to NAMI if you don't know how to help yourself or a loved one who may be experiencing psychosis. You can call the national line at 800-950-6264 to be directed to your local chapter.  Be aware of the early warning signs of psychosis. These include “a drop in school or job performance, trouble thinking clearly or concentrating, suspiciousness or uneasiness around others, a decline in self-care or personal hygiene, spending a lot more time alone than usual, and strong, inappropriate emotions, or having no feelings at all” (NAMI, 2015).

Today's topic is all about being laid off. Did you know that in 2018 US businesses laid off 21.9 million workers nationwide? Being laid off is something that we associate with a lot of shame, and it's something that has a hugely trying effect on our bodies and our minds, whether you have a mental health diagnosis or not. In 2018, that was me (Maddie). So this week I'm giving you my top triage tips for the immediate aftermath of being laid off and then some of my personal takeaways from my own experiences in 2018! Read the blog post and citations here: http://bit.ly/TOSK25BeingLaidOff  Today's tools include: Take at least 3 days off. A week if you can, to take stock and gather yourself before taking your next move. Write a list of all the things that make you who you are, your big takeaways and what you're grateful for. Book in some time with a therapist or business coach. Use your network and start exploring your options. Set yourself financial goals based on security and impact to protect yourself in the future. Give yourself compassion and do some soul-searching to find out what YOU want. Chances are, this happened for a reason.

Read the blog post and citations here:http://bit.ly/TOSK24LGBTQIA   Today's topic is mental health in the LGBTQIA+ community! That stands for: lesbian, gay, bisexual, transgender, queer, intersex, and asexual...the plus acknowledges that not everyone fits into one of these categories. There are a lot of misconceptions about LGBTQIA+ people, and we are here to smash that stigma. It's true that people in these communities have a higher rate of mental health issues, but the reasons for this are more complicated than you might think, and have absolutely nothing to do with there being something “wrong” with being LGBTQIA+. As it turns out, being discriminated against is pretty stressful, and stress is pretty bad for your mental health! Head over to the blog post for more.   Tools/Resources: Ask your insurer or search on Psychology Today for a therapist who specializes in LGBTQIA+ issues (or just ask for someone who specializes in LGBT issues), or find online LGBT-specific counseling through a website like Pride Counseling If you're trans or a gender minority and you need a therapist who will write a letter for hormones or surgery, don't be afraid to ask upfront Reach out to your local LGBT community centers, such as the Outreach LGBT Community Center in Madison, or search for one in your community. If you live in a rural area and you don't have a community center, find support online Look for ways to support the community by following organizations such as PFLAG, GLAAD, Beyond I Do, and The Human Rights Campaign others. Find one whose mission you really support and donate some money or time! Tell people in your life who are part of the community that you support them, and show you support them by standing up for LGBTQIA+ rights.

Blog Post: http://bit.ly/TOSK23EMDR iTunes: http://bit.ly/TOSKItunes Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources Welcome to today's episode of The Oh Sh*t Kit! Today we are diving into one of our favorite forms of trauma therapy EMDR (Eye Movement Desensitization and Reprocessing). It's a therapy that Maddie has used before and is about to begin her second leg of, and interestingly, it's a form of therapy we are hearing talked about more and more by both therapists and our fellow mental health warriors. So today we discuss what it is and how it could help you in healing your trauma.  This week's tools include... EMDR.com for more information on the process itself! If you think this might be helpful for you, make sure to reach out to a certified therapist or your own therapist for a referral.  The Body Keeps The Score by Bessel Van Der Kolk

Blog Post: http://bit.ly/TOSK22Periods iTunes: http://bit.ly/TOSKItunes Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources   Welcome to today's episode of The Oh Sh*t Kit! Today we are talking about how your period can impact your mental health. See the blog post for full citations of all the sources used in this episode.   This week's tools include: Be aware of Premenstrual Dysphoric Disorder (PMDD), and talk to your doctor or therapist if you think this may be affecting you.  Know that underlying depression can worsen Premenstrual Syndrome (PMS), and consider being evaluated for depression if you notice a significant change in yourself around your period but you don't have PMDD Know the potential emotional symptoms that can occur around your period:anxiety, depressed mood, crying spells, mood swings and irritability or anger, appetite changes and food cravings, trouble falling asleep (insomnia), social withdrawal, poor concentration, and change in libido.  Use lifestyle changes to manage emotional symptoms around your period. This can include: eating smaller meals more frequently, limiting salt and avoiding caffeine and alcohol, increasing calcium intake, and exercising regularly around your period (even gentle exercise).  Talk to your doctor about using oral contraceptives and/or NSAID pain relievers to reduce period symptoms Be kind to yourself! This is a hard time, and there's a good reason for it. Your brain chemicals legitimately change around your period, and you may need extra self-care.

Blog: http://bit.ly/TOSK21Triggers Itunes: http://bit.ly/TOSKItunes Last week a friend of Maddie's reached out to us. She had been struggling with panic attacks and after listening to some of our episodes, asked her what a trigger is. We realized that we hadn't actually fully talked about what triggers are. So in today's episode we get up close and personal with our triggers, discussing the different kinds, how we manage them as a household, how they are managed in the healing process and some pointers for loved ones who think someone might be struggling with triggers.    Today's tools include :  Awareness about what a trigger is and how it plays a part in mental health. If you think you might have mental health triggers, reach out to a therapist. A therapist will work with you to assess what your triggers are and walk you through a plan to heal from them. If you think someone you love is suffering from mental health triggers, talk to them and encourage them to get help. Remember that it isn't your place to start managing them. They must work with a trained professional to avoid creating more trauma around the trigger.

Blog Post: http://bit.ly/TOSK20MisconceptionsAboutViolence iTunes: http://bit.ly/TOSKItunes Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources   Welcome to today's episode of The Oh Sh*t Kit! Today we are talking about misconceptions around violence and mental health, and how those contribute to stigma!   This week's tools include: Educating yourself about the true statistics around violence and mental illness Being an ally to those with stigmatizing diagnoses, if you do not have one Standing up and educating others when misconceptions are expressed

Blog Post: What To Do When Your Mental Health Makes You Feel Like A Burden Blog Post: http://bit.ly/TOSK19Burden Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources   Welcome to today's episode of The Oh Sh*t Kit! Today we are talking through what to do when your mental health makes you feel like a burden. Maddie has been struggling with this topic since the end of her marriage in particular, as she has had to reach out to friends more often than in previous years. Some of the topics we will be tackling in this episode are questions like am I oversharing? Am I too much? Where does this feeling come from? Why do we still have so much shame? How can we ensure we have a good support network and make sure to respect the boundaries of others as well?   This week's tools will include: Value mapping to find people who are in alignment with you. Therapists and crisis lines. Care plans - having conversations with your support network ahead of time. Having a progressive list of steps to take if you need extra support. Books to dive into to remind yourself that you are incredible and brave and worthy of support and love.

Blog Post: http://bit.ly/TOSK18BreakdownBreakthrough Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources TW: vomit, phobias, ocd, breakdowns This week marks the ten year anniversary of Maddie's mental health breakdown, so this week we are diving deeper into her story to reflect. We ask questions like...what is a break down? How did the new challenges this year impact her recovery? What music got her through? What she will no longer tolerate in her relationships?

Ann's Therapy Website: https://www.annjamisontherapy.net/ Ann's Tarot Card Etsy: https://www.etsy.com/shop/twodogstarot  Dog Rescue: https://www.facebook.com/OBRAPR/  Blog Post: http://bit.ly/TOSK17PregnancyandBirth  Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources     TW: suicidal ideation, suicide, birth, surgery, cessarian birth, sexual assault, intrusive thoughts, thoughts of self-harm or harm to others, medical mistreatment   Today we are talking all about mental health related to pregnancy and birth with our friend and yours, Ann Jamison, LMFT. Ann is a Licensed Marriage and Family Therapist, and specializes in working with individuals who are experiencing mental health issues around pregnancy, birth, termination, new parenthood, and adoption. While many people have heard of postpartum depression, there is less awareness about other mood disorders related to pregnancy and birth. We are here to smash the stigma associated with mental health issues that occur for so many during this time in their lives.   Topics in today's episode include depression, anxiety, obsessive compulsive disorder (OCD), intrusive thoughts, psychosis, and post traumatic stress (PTSD) as they relate to birth. We also learn some important tips about navigating the healthcare system and options for support during and after pregnancy.

Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources Blog Post: http://bit.ly/TOSK16TheHolidays Welcome to The Oh Sh*t Kit! Our topic today is mental health during the holidays. If you feel less than totally excited about the prospect of the holiday season, you are not alone. According to the National Alliance on Mental Illness (NAMI), sixty-four percent of people with mental illnesses report that the holidays worsen their symptoms. There are a multitude of reasons for this including financial concerns, loneliness, pressure or unrealistic expectations from family members, memories of happier times in the past contrasting with the present, or the inability to be with loved ones. This all comes down to one big, bad, ugly word: Stress. Stress can be caused by so many things, it's hard to pinpoint even a short list of potential reasons. However, for most people I work with and speak to about this topic, holiday stress can be separated into three major categories: 1. I want to be with family but I can't 2. I don't want to be with my family but I feel like I have to 3. My family doesn't want to be around me Tools: Spend the holidays doing something you enjoy, even if it isn't a “typical” holiday tradition. This can be ordering food, buying yourself a gift, spending time with friends, or pampering yourself at home. Whatever self-care feels good to you. Know that you're not alone, even if you've been rejected by your family. Look for community events or find online support groups so you can have support from others. Or, make your friends your family, and celebrate with the people you've chosen. Set clear boundaries. You have a right to say “no” to spending the holidays with people who trigger you. Sit down and think about what your boundaries are. Whether that means being clear on what you are okay with when you're around family, or just saying “no” to being around family altogether. It's okay if other people get angry because you decide to set boundaries.

Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources TOSK Blog Post: http://bit.ly/TOSK15FreelancerSusieJackson  Susie's Blog: http://sjlanguageservices.com/freelancers/blog/ Rachel Hollis Podcast: https://podcasts.apple.com/zw/podcast/rise-podcast/id1245763628   Hello, and welcome to The Oh Sh*t Kit! Today we are joined by Susie Jackson, one of Maddie's friends from college (or Uni, as the Brits would say). Susie is currently living in Mexico and running two freelance businesses. Susie's first business is translation and editing, and her second is a mentoring business for other freelancers.    In other news, Maddie can't pronounce the word “crocheting”, and you really have to see hear this to believe it, it's some solid comedy material.   No matter what you do, it's always important to take time for self-care. This can be particularly hard if you run your own business, because you need to work to earn money. However, as we know, the time you spend doing self-care will pay for itself by refreshing you and making you more effective when it comes to running your business!    Tools Use giving back as a way to recover from loss/grief If you are in school or working at a university, look into any free counseling services that might be offered to students or staff Be aware of seasonally worsened depression  Rachel Hollis's Gratitude Journaling method (Podcast 72) If you work alone,are a stay-at-home parent, or aren't able to work, find ways to be engaged with others in your day-to-day life  Find Facebook or other online support groups for people like you if you spend most of your days alone and need more connection Co-working spaces may be available if you are a freelancer and need more connection in your day-to-day life. These are communal workspaces that you can rent. If you are starting your own business, take the emotion out of pricing. Work out how much you actually need to earn per hour to allow you to run your business effectively. Self. care. No matter what you do for work!

Blog post: http://bit.ly/14GettingTheNews  Podcasts can't provide professional advice. For help: The Skimm: https://www.theskimm.com/daily-skimm-preview SheBeRed Blog: https://www.shebered.com/sbrblog/politicalpain Positive.News: www.positive.news    Hello everyone! Welcome to The Oh Sh*t Kit! We are a tad (read: extremely) rusty since Maddie just got back from her trip to England. On top of that we have both been working twelve hour days all week before recording this. So, if you like listening to slap-happy fools explain stuff to ya, you came to the right place!   Today's topic is how to get the news while protecting your mental health. The news is so constand and divisive lately, it can have a really negative impact on your mental health if you're not careful. As usual, we've got the stats to prove it! For example, fifty-six percent of people who watch the news say it causes them stress and seventy-two percent say they think the media blows things out of proportion.   Tools:   Go to non-sensationalist news sources, such as The Skimm   Find a positive news source, such as positive.news   Take Action! Pick something you care about, and do one thing about it. Know that every little bit helps!   Counteract the effects of the news in other ways. This one's all about self-care! Take care of yourself after the news has had a negative effect on your mental health.   Resources:   https://time.com/5125894/is-reading-news-bad-for-you/ https://www.theskimm.com/daily-skimm-preview https://www.shebered.com/sbrblog/politicalpain https://www.apa.org/news/press/releases/2017/11/lowest-point

Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources Blog Post: http://bit.ly/TOSK12Workplace Patreon: http://bit.ly/TOSKPatreon Job Accommodations Network: http://bit.ly/TOSKJobAccommodations To file a complaint of discrimination: http://bit.ly/TOSKFileWorkerComplaint   Welcome to the Oh Sh*t Kit Podcast! Today we are talking about mental health in the workplace. Leora's “oh sh*t” moment is that her microphone isn't working. Shocking, we know. Maddie is headed to England in a couple days, so we have been recording like nobody's business.    Don't forget to participate in our contest by November 17! Just write us a review and rate us on iTunes, send us a screenshot, and you could win one of our beautiful new t-shirts while helping more people find the podcast FO FREE. Thank you to those of you who have written reviews already! You can still participate if you previously wrote a review by sending in a screenshot.   This week is all about managing mental health in the workplace. We've got a ton of statistics about how much your work can affect your mental health, and what to do if you feel your mental health is affecting your ability to do your job. You may be protected and have a right to accommodations under the Americans with Disabilities Act. Listen for more info!   Tools Be aware that your working environment can have a huge impact on your mental health, and keep this in mind when seeking employment. Use resources such as the Aging and Disability Resources Center and the Job Accommodations Network if you feel you need an accommodation at work Go to your HR department (if you have one) to request and accommodation. Remember, you don't need to specify what type of condition you are requesting the accommodation for. If you feel you have been treated unfairly due to a mental or physical disability, you can file a complaint here: http://bit.ly/TOSKFileWorkerComplaint

Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources Trigger website: http://bit.ly/TOSKTriggersSite TedTalk: http://bit.ly/TOSKOliviaRemesTEDTalk Read the full blog post: http://bit.ly/TOSK12LessonsWeveLearned Hi everyone! Welcome to The Oh Sh*t Kit Podcast! Today we have a fun and lighthearted episode for you. We're going to tell you the top three things we've learned since starting the podcast! We talk about managing our work-life balance, getting things “done over perfect”, and managing our different work styles! Our most important takeaway is this: talking about mental health matters. Being open about mental health has an impact, and that is why all the challenges and work that has gone into the podcast thus far has been worth it for us.    We're doing a little giveaway to try and get you guys some free t-shirts and boost the number of ratings and reviews we have on iTunes so more people can find us. We are doing this until November 17. Rate us on iTunes, and be sure to write a review (it doesn't have to be long, but please write something). Send us a screenshot of your rating and review (over email or Facebook messenger), and we will pick a name out of those who participated to get a free t-shirt in the mail! Thank you so much to those of you who already wrote us ratings and reviews, it helps us so much.   Until next time...you know the drill. Xx Leora and Maddie   Tools: Be aware of your work-life balance and find a system that works for you. Learn about your work style and be aware of your strengths. Learn from your opposite...we can learn a lot from people who are different from us, and we can even balance one another out! In any partnership, including a business: communication is key.

Podcasts cannot provide professional advice. For help: http://bit.ly/TOSKresources   Blog Post: http://bit.ly/TOSK11Sleep    Trigger Warning: Sleep issues, anxiety   Hello everyone! Welcome to The Oh Sh*t Kit Podcast! Today we are talking all about sleep and how it relates to mental health. Maddie's “oh sh*t” moment of the week is a positive thing because she is sick of the negative sh*t we've had to talk about lately. You guys will be shocked to know that it is about a book. Leora is mainly impressed because the book is a lot lighter than it looks. A real literary genius, that one. Leora's “oh sh*t” moment was when she found out Maddie has been carrying crystals around in her bra. It made it look like Maddie had some alarmingly aggressive nipples, so we learned that “placement is key”. Maddie is trying all the things to feel better at this point...we will see who has the last laugh in this tit-uation! (Yes, that just happened).   On that note, let's jump into today's topic, which is actually not crystal tits. We have a lot of sources on this one, so be sure to check out our references below. Turns out that sleep tends to affect those of us with mental health diagnoses more than the general population. According to the Harvard Medical School website, fifty to eighty percent of people who visit a psychiatric practice report sleep problems, compared to ten to eighteen percent of the general U.S. population. Leora thinks this is about double. We're serious, social workers can't do math. We all have our strengths and weaknesses. Sleep problems can be caused by mental health issues, or can worsen or even create mental health issues. Lack of sleep is just not good for your brain!   Tools Put crystals in your bra? Remember, placement is key! Let go of the idea that not sleeping enough is somehow noble.  Lifestyle changes: Reduce or cut out caffeine, alcohol, nicotine, and other drugs. Try exercising during the day to improve sleep at night. Going to bed and waking up at the same time every night/day (even weekends, we know, we know) Using the bedroom for only sleep and sex (so no TV, no working in bed, I don't think it means no reading, so luckily Maddie will survive) Keeping the bedroom dark and cool  Avoiding screens and blue light before bedtime Maintain good sleep hygiene. This can include:  Have a routine, something that you do each night before bed to cue your brain to go to sleep. If this is something sensory, like aromatherapy, it can be pretty powerful in teaching your brain to go into sleep mode. If you can't fall asleep for a while, get up and do something relaxing, then try again. Avoid the frustration of tossing and turning as this just makes it more difficult to fall asleep. Keep a journal or a to-do list next to your bed if you're someone who can't sleep because you're worrying about what you might forget to do tomorrow (or, you know, five years from now). Talk to a therapist about sleep to find some tools that work for you and tackle the issues that are causing issues with sleep for you specifically. Try some relaxation techniques. Some examples are Progressive Muscle Relaxation (PMR), yoga, meditation, or imagery. If this is something you struggle with a lot, you may want to consider medication. Whether you use over-the-counter medication or talk to your doctor about a prescription sleep medication, you should consult with your doctor if you're having consistent issues with sleep to make sure it isn't due to an underlying health condition.

Podcasts cannot provide professional advice. For help: http://bit.ly/TOSKresources Full blog post: http://bit.ly/TOSK10PanicAttacks    Trigger Warning: Stigma, panic attacks, discrimination based on mental health, phobias, vomit phobia, nausea, suicidal thoughts    Hello everyone, and welcome to The Oh sh*t Kit! Today is mostly about Maddie and Leora's recent experience in the emergency room. AKA the whole episode is one big sh*t show. So, Maddie is sharing a positive thing instead of her “oh sh*t” moment. After posting about her health issues, several people who Maddie was not expecting to reach out actually did, and sent helpful recommendations and support. This is just one more example of the power of talking about mental health! This is why this podcast exists!   Big disclaimer for this one, guys. We are talking about our experiences getting help in a particular instance. Leora will also be providing some diagnostic criteria for panic attacks. It's especially important to remember during this episode that our podcast is not a substitute for professional support and/or advice.   The point of this episode isn't just to provide information about panic attacks to you all. It's also to discuss the experiences that we had at the ER, and how these motivated us even more to stand up to mental health stigma. Maddie mentioned directly to the staff at the hospital that sometimes when mental health is brought up, people are treated differently at the ER. Maddie was assured that this would not happen, but, unfortunately, that was not true.   Mental health is treated differently from physical health in the medical profession. The truth is, mental and physical health are interconnected. They cannot be separated. A panic attack is a perfect example- it is a mental health issue, but it causes physical changes. Your heartbeat quickens, you may feel sick or faint, your body temperature changes...this is no less real than any other physical symptom caused by an illness. But, because this is related to mental health, the ER does not view it as an emergency. This is why we do this podcast! Remember, if you have an experience like this, you are not alone. We are all part of a community that has each others' backs, and we are ready to start a movement to change the way the medical profession looks at mental health.   Tools Having had a panic attack can be a trigger for panic attacks (because of the fear of having one), so it's important to seek help if you've had a panic attack so you can prevent them in the future. If you're going to the ER while in mental health crisis, bring a trusted person with you if you can so that they can help you relay information. If you're the person helping, always ask permission and don't talk over the person who is in crisis. If you are told to leave the ER without any help or answers, ask to speak to a social worker. Telepsychiatry can be a way to talk to a psychiatrist more quickly than you can get an in-person appointment. You can ask a social worker to schedule one of these appointments for you if you are in the ER for a mental health issue. If you have a negative experience with the healthcare profession related to mental health, remember that you are not alone. Reach out to others, whether that be friends, family, a therapist, or an online support group. 

Blog post link: http://bit.ly/TOSK9FaceFirstMaddie  Self-Injury Support: http://sioutreach.org Self-Harm Text line: https://www.crisistextline.org/selfharm Text CONNECT to 741741 for help with self-harm Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources   Trigger Warning: Self-harm, phobias, vomit, undiagnosed illness, car accidents   Hey guys! It's a great day to be alive, Maddie got rear ended on her way to the ER! Good news, no one was hurt, and Maddie's car is mostly okay. Silver lining, people. Maddie is still not feeling well, but most of the super scary stuff has been ruled out. Maddie has been dealing with a lot of pain and inflammation. Maddie is trying to figure out if her mental health and stress levels are causing the inflammation. Leora doesn't have an oh sh*t moment of the week, so she tells us about her acupressure mat. Sure, do whatever the f*ck you want girl.   Our topic today is Maddie's story! Maddie wants to tell her story despite all the health issues she's experiencing, because if her symptoms are anxiety related, she may be able to keep calm by looking at the things she's overcome. Way to frame it in a positive way, girl! However, it is hard for Maddie to not be a bit angry about all the pain she is experiencing. She is trying to have compassion for herself so that she can get better.   Maddie is an open book about this. She loves books so much, she became one. Her takeaway is: if something doesn't work, keep looking for something that does. There are so many options out there, and you may need to do some searching, but it will be worth it when you find the tools that work for you. Find the things you don't fucking hate doing!   Tools Make a physical “Oh Sh*t Kit” to distract and soothe from difficult emotions Make a list of things you can do to soothe yourself Be aware of if you are using work as a way to avoid dealing with emotions Look into alternative forms of medicine if that speaks to you If you struggle with self-harm, seek help. Don't allow shame to prevent you from seeking help; therapists are used to working with people with a history of self-harm and should not judge you for this! If you struggle with anxiety, ask yourself whether you are making decisions out of joy, or out of fear. If you are making decisions primarily out of fear, it may be time to look into adding some more tools to your kit and/or seeking additional help.

Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresourcesFor trans-specific crisis resources: http://bit.ly/TOSKTransResources   Trigger Warnings: Sexual assault, violence against trans individuals, childhood trauma, transphobia. Welcome to episode eight of The Oh Shit Kit! Today we are joined by Jonah Spector, who is studying for his Masters in Social Work and who has done a ton of amazing advocacy work with the trans and gender minority community! Jonah also hugged Barack Obama, so we're super jealous. Apparently Maddie has also been in Obama's general vicinity, but NOT LEORA. She's super pissed about being the odd one out, don't get her started.   Trans mental health is today's topic, and it's a super important one because trans people are at a higher risk for a variety of mental health problems. However, having programs in place to provide support to trans people can help to lessen some of the risks associated with being a gender minority.    Tools: Come out to one friend who is likely to be accepting if you need support and courage before coming out to others. Use resources such as word of mouth or online resources to find trans competent doctors or mental health professionals when possible. If you are a privileged member of a marginalized group, be the person who speaks up for others, but be careful not to speak over others and take their voices away. Get a trans competent therapist to help you through unexpected challenges during your transition journey. Look for online or in-person support groups where you can talk to others who can understand and validate your experiences. Try searching “trans resources [the name of your city]” if you don't know where to start. To be a good trans ally; educate yourself rather than expecting trans people to educate you. Try adding your pronouns to your email signature and social media, and telling people your pronouns when you meet someone new. Let people speak, and don't out anyone.  If you want to start a group or advocacy movement, JUST DO IT! Decide on a time and place, and open it up to others on social media. You can create a whole lot of change with minimal effort. Offer to be there for people in your life who might be afraid to go to the doctor. If you are looking for a trans competent therapist: ask questions about if they have experience working with trans people AND if they have experience working with trans people who have similar concerns to you. If you don't have access to a therapist who has experience working with trans folks or people with similar issues to yours, find a therapist who is willing to learn. 

Read the blog post including references/citations here: http://bit.ly/TOSK7innerbully   Link to list of cognitive distortions: http://bit.ly/TOSKCognitiveDistortionsArticle  Link to thoughts and emotions worksheet: http://bit.ly/TOSKThoughtsandEmotions  Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources   Trigger Warning: We discuss dogs throwing up in this episode.   Today we are talking about a topic we have been alluding to for quite a while: shutting down your inner bully! This topic is super important and we hope it will be very helpful, because it is a key piece of cognitive behavioral therapy that you can apply to your life on your own time. If you haven't already checked out our thoughts and emotions worksheet, this can be a great way to start to identify some of the things that your inner bully is saying to you. You can access it here: http://bit.ly/TOSKThoughtsandEmotions.    Our bottom line for today's episode: the world can be a mean place, but your mind doesn't have to be. You can take active steps to shut down the inner bully and this will not only help you, it will improve your mental health and self-care so you can be a better friend, family member, parent, fur parent, employee, etc. Self-care doesn't just benefit us, it benefits the world by making us better, and this is no exception.    Tools: Use the thoughts and emotions worksheet to begin to identify some themes among the things that your bully says Give the inner-bully a ridiculous name! The benefits of this are twofold- it can reduce the validity of what the bully is saying. It can also help to prevent you from beating yourself up FOR beating yourself up. Yes, we humans do need therapy for a goddamn good reason, don't we? You can separate the bully from yourself so you don't feel guilty when you aren't thinking of things in the most productive manner. Examine the evidence for and against what the bully is saying Feel how your body responds to the criticism from your mind to determine if it's a bully or a constructive thought. You can also think about how this thought makes you want to respond- do you want to take action, or do you want to crawl into a hole and give up? If it's the latter, it's probably a bully doing the talking. Read the list of cognitive distortions to identify if any of these distortions apply to your thinking. This can help you to begin to identify some patterns the bully is basing the criticisms on. See the link below for a full list. ask yourself “would I allow someone else to talk to me this way”, or, “would I allow someone to talk to a loved one of mine this way”? If you wouldn't allow this bullshit to come out of someone else's mouth in your home, don't allow that shit into your mind either. Your mind is your most sacred space. Clear out your social media of potential triggers that may build up your inner bully. Affirmations! They work, we swear- Rodney and science say so. Base these on the things that you value and things that are your strengths. If the inner bully is right, re-frame the way you are talking to yourself about this issue. What is a productive alternative to what the bully is saying? Keep a running list of things you've accomplished. Plan out future goals for yourself, including some small, easily achievable ones, so you can show yourself that you can be successful!

Read the blog post here http://bit.ly/TOSKEp6Boundaries  Podcasts can't provide professional advice, for help visit: http://bit.ly/TOSKresources    Today we are bringing you a bit of a throwback that we recorded right at the beginning of our podcasting journey. We weren't sure about releasing this one at first, because it felt pretty vulnerable! However, we are now ready to...drumroll please...talk about how to maintain your boundaries while talking about your mental health and sharing YOUR story!    Storytelling can be a powerful tool for healing and finding community, which can help with your mental health. This is, after all, one of the main reasons we started this podcast! However, with telling our stories, comes fear. Just like different tools work for each of us, the appropriate boundaries for talking about YOUR mental health are individual to YOU! Some people may have very few boundaries and share their story openly, while others may want to keep their sharing to those who are very close to them. There's no right or wrong answer.  

Link to blog post/citations/resources: http://bit.ly/TOSK5BodyPositivity Podcasts can't provide professional advice. If you need help: http://bit.ly/TOSKresources    Correction: In this episode, an article title was stated as “Everything You Know About Weight is Wrong”, which was an error. The correct title is “Everything You Know About Obesity is Wrong”. For full citation, see the blog post.   Welcome to episode five of The Oh Sh*t Kit Podcast! Today we start a new tradition by starting our episodes by telling you about our “oh sh*t” moments of the week. Leora's was the moment when Charlie texted her to say that last week's audio sounded like sh*t… We are hoping we are coming to you with much better sound quality this week! Maddie's moment of the week is her last appointment with her current therapist before her insurance changes! As we said last week, sometimes you have to switch therapists due to logistical issues, even if you like your current therapist, and that SUCKS. However, it doesn't mean you can't continue with therapy and get benefit from it! Maddie will be trying out a new therapist in the near future and we will keep you all updated about how that goes.   Our new goal is not to bore you to death, so we've taken out our weird awkward disclaimer and replaced it with speaking like a human instead of a robot. We think it's a little more bearable. Sorry to all you robot lovers out there.   This week's topic is body positivity! We are talking about all the different things that body positivity means to different people. We discovered that it actually means something completely different for Maddie than it does for Leora. For Leora, body positivity is about focusing on health instead of size and letting go of societal expectations about how your body should look. For Maddie, it's about external inspiration and radical self-acceptance and inclusivity, rather than trying to change anything. We want to hear from you: what does body positivity mean to you?? Let us know by connecting with us on social media!   Tools Focusing on your health rather than your weight (if health is important to you) by doing things like eating nutrient-rich foods and exercising. Your behaviors are better predictors of health outcomes than weight anyway! Ask yourself: what would feel like love right now? Slow down and listening to your body, try to figure out what it really wants. If you struggle with chronic pain, have compassion for your body and listen to it rather than hating it for the pain it is causing you. Be aware of somatic symptoms and talk to your therapist or doctor if you think you may be experiencing them. Know your triggers for body positivity setbacks and be prepared with a toolkit to take care of yourself when they occur. “Dump the junk”! We're talking about minimizing the negative messaging about bodies that you encounter, and surrounding yourself with media, people, and resources that lead you to self-acceptance and radical self-love Affirmations. Write down or say out loud some things you like about yourself, some things you're grateful to your body for! Stand up to your inner bully by being your own best cheerleader.  Worksheet from Beyond Beautiful by Anuschka Rees Focusing on what your body can do rather than how it looks (if you're a masochist who loves to exercise like Leora does)

Citation: http://bit.ly/TOSKtherapyarticle SheBeRed Blog: http://bit.ly/SBRTherapyBlogBlog Post: http://bit.ly/TOSK4Therapy  Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources   It's episode four of The Oh Shit Kit! We finally get to share the big news that we are now ROOMMATES, in addition to being: PODCAST CO-HOSTS, BUSINESS PARTNERS, AND CO-FUR-BABY-MAMAS! That's right, Maddie moved into Leora's basement and brought her two kitties along with her. Charlie thinks we shouldn't “piss where we eat” but we think he's wrong and he can only have the last laugh when we have to go to friendship therapy together. There's only a little bitterness so far because Leora's pets respect Maddie more than they respect Leora or her wife. At least they listen to someone now.   Now that we are recording twenty feet from Maddie's room, we also get to talk about Maddie's FAVORITE TOPIC IN THE WORLD, which is…. You guessed it, therapy! We are discussing how to minimize the chances of having a bad therapy experience, and what to do if you have a bad experience with a therapist.   A quick note about the episode: Maddie and Leora are making Charlie's life very difficult because they can't quite figure out how to use a microphone. The sound quality on this episode is not the best, but we PROMISE the content is worth it. We will resolve this issue for future episodes!

Blog: http://bit.ly/TOSKrodney Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources This episode is about our “Oh Shit Moments” and tools we use. Tools: yoga/meditation, psychiatry, breathing, circles theory, community, exercise. Alternate nostril breathing: http://bit.ly/TOSKalternatenostrilbreathing Square breathing: http://bit.ly/TOSKsquarebreathing Calm app: http://bit.ly/toskcalm

Blog/Citations/References/Resources: http://bit.ly/TOSKcarrot Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources Today we are joined by Jordan Yseth, dietitian & gouda fanatic. Jordan & Leora went to college together, & today we learn “all foods fit”, so maybe those late-night Taco Bell runs weren't so bad after all! Tools: Meet with an RD Food as self-care Eat foods that are dense in nutrients AND you enjoy. 

Blog: http://bit.ly/TOSKabsohundredlutely Podcasts can't provide professional advice. For help: http://bit.ly/TOSKresources It's the very first episode of TOSK, and we're already inventing our own words! Today we talk about the fact that we could all use a little help coping with life sometimes, and that's what this podcast is here for. To provide tools, smash stigma, and show you that you're not alone. Tools: Allow yourself to change your mind Medication Therapy Accepting yourself as an imperfect person.

Welcome to the trailer episode for The Oh Sh*t Kit Podcast! At the Oh Sh*t Kit Podcast, our mission is to stand up to mental health stigma by talking openly about individual experiences, knowledge, and tools to manage mental health and live open, imperfectly wonderful lives. Our title is based on the idea that we want to help listeners cultivate a set of tools to keep in their “kits” for the “oh sh*t” moments when they experience mental health crises or life stresses. Please subscribe if you'd like to be alerted when new episodes drop! We will be releasing a batch of episodes in September 2019. Follow us @theohsh*tkit (uncensored)